Workout of the day

Get ready for a festive and challenging workout with the ‘12 Days of Christmas WOD’! Just like the song, you’ll start with the first exercise, then move to the second followed by the first, and continue in this pattern until you’ve completed all twelve. It’s a fantastic mix of movements that will work your entire body and get you into the holiday spirit. Let’s have some fun!

The workout of the day consists of:

Perform the following exercises in the same format as the song ‘12 Days of Christmas’, meaning you complete the first exercise, then the second followed by the first, then the third, second, and first, and so on, until you complete the list.

  • 1 Clean and Jerk (135 lbs / 61 kg)
  • 2 Pull-Ups
  • 3 Box Jumps (24 in / 61 cm)
  • 4 Push-Ups
  • 5 Toes-to-Bar
  • 6 Kettlebell Swings (53 lbs / 24 kg)
  • 7 Wall Balls (20 lbs / 9 kg)
  • 8 Alternating Dumbbell Snatches (50 lbs / 22.5 kg)
  • 9 Burpees
  • 10 Double-Unders
  • 11 Sit-Ups
  • 12 Overhead Squats (95 lbs / 43 kg)

Scaling

  1. Clean and Jerk: Scale to 95 lbs / 43 kg or 65 lbs / 29 kg
  2. Pull-Ups: Scale to Jumping Pull-Ups or Ring Rows
  3. Box Jumps: Scale to 20 in / 50 cm or Step-Ups
  4. Push-Ups: Scale to Knee Push-Ups
  5. Toes-to-Bar: Scale to Hanging Knee Raises
  6. Kettlebell Swings: Scale to 35 lbs / 16 kg or Russian Swings
  7. Wall Balls: Scale to 14 lbs / 6 kg or Air Squats
  8. Alternating Dumbbell Snatches: Scale to 35 lbs / 16 kg or Alternating Plank Shoulder Taps
  9. Burpees: Scale to Up-Downs
  10. Double-Unders: Scale to Single-Unders
  11. Sit-Ups: Scale to Crunches
  12. Overhead Squats: Scale to Front Squats or Goblet Squats

No equipment

  1. Clean and Jerk: Use a household item like a heavy backpack
  2. Pull-Ups: Find a sturdy tree branch or do Bent Over Rows with household items
  3. Box Jumps: Use a sturdy chair or step
  4. Push-Ups: No equipment needed
  5. Toes-to-Bar: Do V-Ups or Toe Touches
  6. Kettlebell Swings: Use a filled backpack or heavy household item
  7. Wall Balls: Use a lightweight backpack or do Air Squats
  8. Alternating Dumbbell Snatches: Use a filled water bottle
  9. Burpees: No equipment needed
  10. Double-Unders: Mimic the motion without a rope or do Jumping Jacks
  11. Sit-Ups: No equipment needed
  12. Overhead Squats: Use a filled backpack

Warmup

  1. 5 minutes of light cardio (jogging or jump rope)
  2. Dynamic Stretching - Arm Circles, Leg Swings, Torso Twists
  3. 3 Rounds: 10 Air Squats, 10 Push-Ups, 10 PVC Pipe Pass-Throughs

Cooldown

  1. 5 minutes of light jogging or walking
  2. Static Stretching - Hamstring Stretch, Shoulder Stretch, Quad Stretch
  3. Deep Breathing and Relaxation: 3 minutes